WHAT IS CASEIN?- HEALTH BENEFITS, SIDE EFFECTS, BEST TIME TO TAKE, CASEIN VS WHEY PROTEIN [RESEARCHED ANALYSIS]

WHAT IS CASEIN?

health benefits of casein

Casein is a slowly digesting protein and a complete source of protein which means it contains all the essential amino acids which is required for overall growth and development of the body.

Casein releases amino acids slowly, casein forms a gel and thus digests slowly. The protein in cheese is mostly casein.

Milk protein is a blend of Casein protein and Whey protein. There really is nothing super special about it, but it can be a cheaper way of ingesting Whey and Casein protein when the difference is irrelevant for your goals since processing costs are less.

Cow milk protein is 80% casein and 20% whey protein.


CASEIN VS WHEY PROTEIN?

Whey protein is a fast digesting protein and Casein is a slow digesting protein.

Study suggested that, Acute ingestion of both Whey and Casein after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

 According to a 2019 study, where researches calculated the Muscle Protein Synthesis rates in 3 different types of protein source.

health benefits of casein
Whey protein will be like
  • Whey Protein
  • Casein Protein
  • Soy Protein

It was found that Muscle Protein Synthesis rates following Whey Protein consumption was approximately 122% greater than casein and 31% greater than Soy.

MPS was also greater with soy consumption at rest (64%) and following resistance exercise (69%) compared with casein.

These differences may be related to how quickly the proteins are digested (i.e., fast vs. slow) or possibly to small differences in leucine content of each protein.

Ingestion of Whey Protein resulted in a larger increase in blood essential amino acid, branched-chain amino acid, and leucine concentrations than either casein or soy. In short MPS at rest was higher with ingestion of faster proteins. MPS after consumption of Whey Protein was approximately 93% greater than casein and approximately 18% greater than soy.


BENEFITS OF CASEIN

PROLONGED MUSCLE GROWTH

health benefits of casein

A dose of 20 g high-quality, fast digesting protein gives a near maximal stimulation of muscle protein synthesis. Doubling protein intake to 40 g gives only a relatively small 10-20% further increase in muscle protein synthesis.



However, this is based on a ~5 hour measurement period and is not necessarily true for other conditions.

Ingestion of slow digesting protein typically results in a lower muscle protein synthetic response compared to faster protein during a ~5 hour period. Therefore, fast digesting proteins are preferred during the day when there is often no more than 5 hours between meals.

However, a large amount of slowly digestible protein(Casein) will provide amino acids for a long time. Therefore, slowly digestible protein may elevate muscle protein synthesis for a longer period as compared to fast digesting proteins.

High amounts of slow protein may be the preferred choice when there is a prolonged period(sleep) (>5 h) until the next meal.

CONCLUSION:

Greater amounts of slow-digesting proteins may stimulate muscle protein synthesis for a long time and are therefore preferred during long periods without food.


REDUCES MUSCLE BREAKDOWN

health benefits of casein

Casein also helps to reduce muscle protein breakdown rate. Due to its slow digesting and absorbing property it releases its amino acids slowly into the gut and it takes longer time to digests.

It feeds the cells with amino acids at low levels over a long period of time and also called “ANTI-CATABOLIC”.

It enhances long term muscle mass by reducing the Muscle Protein Breakdown rate.


INDUCED POST-EXERCISE RECOVERY

Milk is a commonly ingested post-exercise recovery protein source. Casein protein, found in milk, is characterized by its slow digestion and absorption.

health benefits of casein

Recently, several studies have been conducted with a focus on how pre-sleep casein protein intake could affect post-exercise recovery.

Studies have shown that pre-sleep casein protein ingestion (timing: 30 minutes before sleep, amount of casein protein ingested: 40-48 g) could help post-exercise recovery and positively affect acute protein metabolism and exercise performance.

In addition, studies have suggested that pre-sleep casein protein ingestion for post-exercise recovery over a long period might also result in chronic effects that optimize intramuscular physiological adaptation (muscle strength and muscle hypertrophy).

The potential mechanisms of pre-sleep casein protein ingestion that contribute to these effects include the following: 1) significantly increasing plasma amino acid availability during sleep, thereby increasing protein synthesis, inhibiting protein breakdown, and achieving a positive protein balance;

health benefits of casein

In CONCLUSION,

Post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.

The Effect of Casein Protein Consumption on Resting Metabolic Rate

health benefits of casein

Nighttime eating has been discouraged by the media due to its purported negative implications on metabolism.

However, recent studies have shown that nighttime casein protein either increases or has no effect on next morning resting metabolic rate. However, the effects of eating at night on RMR in resistance-trained women is unclear.

It was found that, there was no significant change in next-morning Resting Metabolic Rate when consuming casein before bed.

In CONCLUSION,

 In resistance-trained women, 30g of casein pre-sleep does not significantly change next morning Resting Metabolic Rate. Therefore, it is metabolically feasible for women to consume protein at night without negative metabolic implications.

INCREASES Muscle Anabolism after Resistance Exercise

health benefits of casein

Determination of the anabolic response to exercise and nutrition is important for individuals who may benefit from increased muscle mass.

Intake of free amino acids after resistance exercise stimulates net muscle protein synthesis.

This study was designed to examine the acute response of muscle protein balance to ingestion of two different intact proteins after resistance exercise.

Healthy volunteers were randomly assigned to one of three groups. Each group consumed one of three drinks.

  • placebo
  • 20 g of casein
  • 20 g of whey protein

Volunteers consumed the drink 1 h after the conclusion of a leg extension exercise bout.

RESULT:

Acute ingestion of both Whey Protein and Casein after exercise resulted in similar increases in muscle protein net balance, resulting in net muscle protein synthesis despite different patterns of blood amino acid responses.

IMPROVE SKELETAL MUSCLE Adaptive Response to Exercise Training

Protein ingestion following resistance-type exercise stimulates muscle protein synthesis rates, and enhances the skeletal muscle adaptive response to prolonged resistance-type exercise training.

As the adaptive response to a single bout of resistance exercise extends well beyond the first couple of hours of post-exercise recovery.

health benefits of casein

Recent work has shown that overnight muscle protein synthesis rates are restricted by the level of amino acid availability. Protein ingested prior to sleep is effectively digested and absorbed, and thereby stimulates muscle protein synthesis rates during overnight recovery.

When applied during a prolonged period of resistance-type exercise training, protein supplementation prior to sleep can further augment gains in muscle mass and strength.

Consuming Casein before bed will help to recover and reduce muscle protein breakdown while you sleep.

Recent studies investigating the impact of pre-sleep Casein protein ingestion suggest that at least 20-30 g of protein increase in muscle protein synthesis rates throughout overnight sleep. Prior exercise allows more of the pre-sleep protein-derived amino acids to be utilized for muscle protein synthesis during sleep.

IN CONCLUSION

Pre-sleep protein ingestion represents an effective dietary strategy to improve overnight muscle protein synthesis, thereby improving the skeletal muscle adaptive response to exercise training. Pre-sleep protein ingestion can increase overnight protein synthesis and augment muscle mass gains.


IMPROVES POST-EXERCISE OVERNIGHT RECOVERY

health benefits of casein
ACTUALLY?

The role of nutrition in modulating post-exercise overnight recovery remains to be elucidated.

According to a 2016 study, where Sixteen healthy young males performed a single bout of resistance-type exercise in the evening after a full day of dietary standardization.

health benefits of casein

All subjects were provided with appropriate recovery nutrition (20 g of protein, 60 g of CHO) immediately after exercise.

Thereafter, 30 min before sleep casein protein.

It was found that, During sleep, casein protein was effectively digested and absorbed resulting in a rapid rise in circulating amino acid levels, which were sustained throughout the remainder of the night. Protein ingestion before sleep increased whole-body protein synthesis rates and improved net protein balance.

 Casein protein supplementation may provide the greatest benefit for increases in protein synthesis for a prolonged duration.

In CONCLUSION,

This is the first study to show that protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise overnight recovery.

SIDE EFFECTS OF CASEIN PROTEIN

health benefits of casein

No negative effect on healthy individuals.

The only exception with those with current kidney or lever diseases. need to limit their protein intake.

Some peole are allergic to casein. intollerent to lactose.

Other people may become bloated or experienced other digestive issues, depends on individuals.

Like whey, casein is very safe for human consumption and have some impressive long term health benefits.

BEST TIME TO TAKE CASEIN?

There is no such best time to take casein supplement. The only thing matters is if you are hitting your daily protein intake goals.

The result of the studies are very much conflicting,

CASEIN BEFORE BED

health benefits of casein

According to some study, it was recommended that Casein should be taken before bed, as due to its slow rate of absorption in the gut it feeds the cells with amino acid at low levels over a long period of time which will result in reduction in Muscle Protein Breakdown.

Casein protein consumed before sleep has been suggested to offer an overnight supply of exogenous amino acids for anabolic processes.


CASEIN AT NIGHT OR DAY

According to some other study, Thirteen males participated in a 10-week exercise and they are divided into 2 groups.


  This study was done for 10 weeks over 13 participants

GROUP 1

RECIEVING 35 GRAMS OF CASEIN

DAY TIME

GROUP 2

RECIEVING 35 GRAMS OF CASEIN

NIGHT TIME

(BOTH THE GROUPS provided 1.8 g protein/kg body weight.)

Both NIGHTTIME and DAYTIME protein consumption as part of a 24-h nutrition approach are effective for increasing strength and hypertrophy.

IN CONCLUSION

It doesn’t depend you are taking casein in day or nighttime. The results support the strategy of achieving specific daily protein levels versus specific timing of protein ingestion for increasing muscle mass and performance.

SOURCES OF CASEIN

health benefits of casein

SIMPLE

Milk protein is 70 to 80% casein, so milk, yogurt, cheese and other dairy products are high in casein. Nondairy foods sometimes contain added casein as a whitening or thickening agent.

Casein and Whey Protein are the two primary protein types in milk. All cow’s milk contains casein, according to HealthLine.

 Cream, yogurt and sour cream are other high-protein dairy sources of casein.

Ice cream, butter, cheese and pudding also contain it. Foods made with these products — such as cream-based soups, sherbet, pudding and custard — are also casein-rich.

Casein protein is also available in powder form(supplement).


CASEIN PROTEIN YOU CAN BUY

AS-IT-IS Nutrition Pure Micellar Casein (1 kg): https://amzn.to/3vZ4Elu

Myprotein Micellar Casein, Chocolate, 1 Kg: https://amzn.to/3idtFWn

MyProtein Inc Micellar Casein – 1 kg (Chocolate): https://amzn.to/34FcjJQ

health benefits of casein
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Nutrition Planet 100% Micellar Casein With Added DigeZyme®, 2lbs, 30 Servings: https://amzn.to/3pdHMwi

THESE links here are affiliate links, which means I will be credited a small commission if you make purchase by clicking on these links without any additional cost to you. Thank You! **

CONCLUSION

Casein is a slowly digesting protein and a complete source of protein which means it contains all the essential amino acids which is required for overall growth and development of the body.

Cow milk protein is 80% casein and 20% whey protein.

Whey protein is a fast digesting protein and Casein is a slow digesting protein.

MPS at rest was higher with ingestion of faster proteins. MPS after consumption of Whey Protein was approximately 93% greater than casein and approximately 18% greater than soy.

greater amounts of slow-digesting proteins may stimulate muscle protein synthesis for a long time and are therefore preferred during long periods without food.

It enhances long term muscle mass by reducing the Muscle Protein Breakdown rate. [ REDUCES MUSCLE BREAKDOWN ]

Post-exercise ingestion of at least 40 g of casein protein, approximately 30 minutes before sleep and after a bout of resistance exercise in the evening, might be an effective nutritional intervention to facilitate muscle recovery.

It is metabolically feasible for to consume protein at night without negative metabolic implications.

Pre-sleep protein ingestion represents an effective dietary strategy to improve overnight muscle protein synthesis, thereby improving the skeletal muscle adaptive response to exercise training.

Pre-sleep protein ingestion can increase overnight protein synthesis and augment muscle mass gains.

Protein ingested immediately before sleep is effectively digested and absorbed, thereby stimulating muscle protein synthesis and improving whole-body protein balance during post-exercise overnight recovery.

The only exception with those with current kidney or lever diseases. need to limit their protein intake. other people may become bloated or experienced other digestive issues, depends on individuals.

The results support the strategy of achieving specific daily protein levels versus specific timing of protein ingestion for increasing muscle mass and performance.

REFERENCES

health benefits of casein

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